Tuesday, January 5, 2010

You see the recommendation frequently: Eat more dark, leafy greens. But have you ever wondered which vegetables fit into this category? "Dark green, leafy vegetables include arugula, collard greens, dandelion greens, kale, mustard greens, lettuces, spinach, and Swiss chard," says Lynn Goldstein, RD, a dietitian at Weill Cornell Medical College. "These vegetables are probably the richest in nutrients of any foods. They are high in vitamins A, C, K, D, E, and all the B vitamins, as well as minerals such as iron, calcium, potassium, and magnesium."

The nutrients found in dark green, leafy vegetables have been linked to everything from a reduced risk of heart disease to protection from osteoporosis. "They are low in calories and rich in fiber and are a great source of phytonutrients, such as beta carotene and lutein, which protect our cells from damage and can help prevent diseases such as eye degeneration and cancer, adds Goldstein.

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Incorporating greens into your diet. Dark, leafy greens are available throughout the year, so they can be incorporated into robust winter dishes as well as lighter summer fare.

"Dark green leafy vegetables are easy to fit into meals," advises Goldstein. "You can eat them raw in salads, or on sandwiches, or as a wrap in place of bread. They can be cooked either by themselves or mixed into soups, stews, and stir-fries." Flavors that go well with greens include garlic, lemon, smoked meats, beans, and vinegar.

The U.S. Department of Agriculture (USDA) recommends that older adults eat between two to three cups of dark green vegetables per week.

Leafy green vegetables (particularly kale and spinach) are high in vitamin K, which your body uses to make blood-clotting proteins. If you take a blood thinner such as warfarin (Coumadin), check with your doctor before increasing your leafy greens--you may need to limit these foods to prevent an undesirable food-drug interaction.